St. Pete: (727) 220-3070 Pinellas Park: (727) 205-7551

Burgfit 10/10/2018

9
Oct

Burgfit 10/10/2018

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – BurgFit

Warm-up

Warm Up Russian, WM, PVC, IW (No Measure)

2 Rounds

10 Russian KB Swings

10 Windmills

10 PVC Pass Throughs

5 Inch Worms

Metcon

KB, AB, Row, Dubs, Hollow Rocks (Time)

3RFT:

30 Walking KB Front Rack Lunges (53/35)

20 KB Clean and Jerks

10 Double KB Russian Swings

Int:

KB (35/26)

Beg:

KB (26/15)

Walking Lunges with KB in farmers carry position

Also can replace KB with DB

Rest 5 Minutes

For Time:

21 AB Cals

21 Row Cals

15 AB Cals

15 Row Cals

9 AB Cals

9 Row Cals

Rest 3 mintes

200 Dubs

20 Hollow Rocks

200 Dubs

Int:

100 Dubs

Beg:

400 singles

Hollow Rock Hold for cumulated time of 60 seconds

Include the 5 minutes rest in your score.

Leave a Reply